| | | | 3 |  | whole chicken breasts(about 12 ounces each), boned, skinned, and cut in half | | | | | 1 | | teaspoon salt | | | | | 1/4 | | teaspoon freshly ground black pepper | | | | | 4 | | ounces small white button mushrooms, sliced 1/4 inch thick | | | | | 1 | | small onion, peeled and sliced lengthwise 1/4 inch thick | | | | | 2 | | ribs celery, strings removed, sliced crosswise 1/4 inch thick | | | | | 2 | | small carrots, peeled and sliced diagonally 1/8 inch thick | | | | | 1 | | large clove garlic, minced | | | | | 1/4 | | cup dry white wine | | | | | 2 | | cups chopped canned tomatoes | | | | | 1/2 | | yellow bell pepper, sliced lengthwise 1/4 inch thick | | | | | 1 1/2 | | teaspoons finely chopped fresh rosemary | | | | | 1/4 | | cup Homemade Chicken Stock , or canned low-sodium chicken broth, skimmed of fat | | | | | | Olive-oil cooking spray | | | | | 1. Spray nonstick skillet with olive-oil spray; place over high heat. Sprinkle chicken with 1/2 teaspoon salt and 1/8 teaspoon pepper. Cook in skillet until browned on both sides, about 6 minutes. Transfer to a plate. | | | | | 2. Wipe out skillet, and respray. Add mushrooms, and cook until browned, about 5 minutes; set aside. Reduce heat to low. | | | | | 3. Respray skillet; add onions, celery, carrots, and garlic; cover, and cook, stirring, until onions are translucent, 7 to 8 minutes. Add wine, and raise heat to high; cook until wine is almost evaporated, about 30 seconds. | | | | | 4. Add tomatoes, yellow pepper, rosemary, stock, and remaining 1/2 teaspoon salt and 1/8 teaspoon pepper; stir to combine. Add chicken and mushrooms; bring to a boil. Reduce heat to medium low, cover, and simmer chicken until tender, about 30 minutes. Serve immediately. | | | | | | Per serving: 187 calories, 3 g fat, 73 mg cholesterol, 9 g carbohydrate, 601 mg sodium, 29 g protein, 3 g dietary fiber.
WW Points: 3
Cal: 187 ; Fat: 3 ; Fiber: 3 |
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